Optimising Your Warm-Up to Get the Most Out of Strength Training

An effective warm-up routine incorporates both general and specific components. Let’s break down the research on traditional warm-up methods like stretching, foam rolling, and light cardio, as well as exercise-specific warm-ups.

Static Stretching

Static stretching can reduce performance, but there is nuance to it. Prolonged static stretching of 60 seconds or more temporarily reduces maximal power and strength by around 4-5%. The effect stems from decreased stiffness in the muscle-tendon system during sustained passive stretch.

Like overstretching a rubber band, the muscles lose their elastic recoil properties, thus hampering force transmission. However, brief 10-30 second stretches have minimal performance impact. The temporary reductions also appear more pronounced in trained athletes versus untrained individuals.

The verdict: Extensive static stretching immediately pre-exercise may compromise performance. But targeted short 10-30 second stretches pose little risk if needed. For flexibility development, stretch regularly when muscles are warm but not right before heavy training.

Dynamic Stretching

Dynamic stretching entails controlled, active movements through a full range of motion, like leg swings, walking lunges, and arm circles. Studies indicate dynamic stretching boosts subsequent performance 1-3% versus static stretching. The benefits stem from elevated muscle temperature, expanded mobility, and movement pattern rehearsal without compromising muscle-tendon stiffness like static methods.

The verdict: Perform 1-3 sets of 8-12 dynamic stretches before exercise, targeting the involved muscles at a controlled cadence of about one rep per second. This provides a time-efficient performance enhancement of a few percent.

Foam Rolling

Foam rolling and self-myofascial release techniques provide short-term increases in range of motion and pain relief from localised pressure on tissues, similar to a sports massage. However, most studies show foam rolling before training does not substantially improve strength, power, speed, or endurance performance.

The verdict: Save foam rolling for post-workout when it aids recovery, reduces soreness, and maintains flexibility. Pre-exercise, focus on more effective modalities like dynamic stretching. Foam roll only if needed for symptomatic muscle tightness.

Low-Intensity Cardio

5-10 minutes of low to moderate cardio at about 60% max heart rate increases muscle blood flow and elevates core temperature. Research indicates this provides a small 1-5% enhancement of performance, especially in lower body dominant activities. Excessive high-intensity cardio can fatigue working muscles.

The verdict: Include short bouts of low-intensity cycling, rowing, running or similar cardio in the warm-up for a small added boost. But avoid overtaxing the cardiovascular system. Keep hard training in the workout itself.

Specific Warm-Up

The most vital warm-up component is performing the actual workout exercises, but with lighter loads. Gradually increase intensity from general movement patterns to specific working weights over 5-10 minutes. This primes the musculoskeletal system and grooves proper technique without accumulated fatigue. A sample squat warm-up progression for working sets at 80% 1RM, assuming a 1RM of 100Kg (that is, the mas max weight you can squat for a single rep is 100, and you intend to do your sets of squat with 80% of your 1RM – 80Kg):

• Bodyweight 1 X 8-12
• Barbell bar only (if barbell exercise) 1 X 5-12
• 30% 1RM – 1 X 5 (30kg)
• 50% 1RM – 1 X 3 (50kg)
• 65% 1RM – 1 X 2 (65kg)
• 75% 1RM – 1 X 1 (75kg)
• Then, start your working sets at 80% 1RM (80Kg)

The verdict: Always perform a specific warm-up of the exercises, loads, and movement patterns integral to your training session. This eliminates the “cold start” effect on the first working set.